Whether you’re a longtime fan of the ketogenic diet or have just begun to change your eating habits, you know how important it is to have a healthy selection of high-fat, low-carb snacks stashed away in your desk drawer or purse once you’ve decided to go keto. It can be tempting to buy prepackaged low-carb snacks to save on time, but by including more keto-approved whole foods in your diet you’ll reap all the nutritional benefits while saving money by not buying the store-bought version. For a delicious ketogenic treat, try whipping up a batch of these muffin-tin quiches. Endlessly customizable, these little quiches will have you counting down the minutes until snack time.
The Ketogenic Diet 101
The idea behind the ketogenic diet is to consume a macronutrient ratio of roughly 10 percent or less of carbohydrates, 15 to 20 percent protein, and 70 percent or more of fat. The ketogenic diet works by starving your body of carbohydrates and lowering blood sugar levels, forcing your body to use fat as a source of energy instead. It’s important to note that this article is referring to the standard ketogenic diet, NOT the ketogenic diet for children with epilepsy.
Use whole foods for keto-approved snacks.
Although it can be tempting to rely on prepackaged low-carb snacks, these options are often highly processed and can rely on sugar alcohols (which can wreak havoc on your digestive system), sweeteners, and other chemical additives. Instead, stock up on healthy keto-friendly snack foods such as:
- High-fat nuts like macadamia nuts, pecans, and Brazil nuts
- Full-fat cheeses
- Avocado (make a quick guacamole by mashing with lime juice, hot sauce, and a pinch of salt)
- Berries (in moderation)
- Canned salmon or tuna
- Hard boiled eggs
- Olives (marinated in oil)
In need of more snack-time inspiration? Find a customizable ketogenic snack recipe (or two!) like the one below and batch cook several days’ worth to get you through the workweek!
Basic Keto-Friendly Muffin-Tin Quiches (and How to Jazz Them up With Your Favorite Fillings!)
These muffin-tin quiches make great on-the-go snacks for work, after a workout, or as a nutritious afternoon pick-me-up. Feel free to customize these quiches with your favorite fillings or stick to this basic recipe. These quiches make great lunches or last-minute dinners when paired with sliced avocado and full-fat sour cream. You can freeze these dishes in a tin or lidded container for up to 3 months; defrost in the microwave or in the fridge overnight.
Yield: 12 small quiches
Ingredients:
- 1 dozen large eggs
- ¼ cup heavy cream
- ½ tsp. salt
- Freshly cracked black pepper
- ¾ cup grated full-fat cheese (cheddar, Monterey Jack, and Gruyère all work well)
- Cooking spray
Optional Add-Ins:
Aim to use ¼ cup of filling per muffin cup. Fillings can be used alone or in any combination you’d like.
- Crumbled (cooked) sausage
- Diced ham
- Spinach (if frozen, make sure the spinach has been drained of any extra moisture)
- Diced red onion
- Zucchini
- Arugula
- Fresh goat cheese
- Asparagus
- Mushrooms
- Broccoli florets (lightly steamed)
Special Equipment:
- Blender
- Measuring cups and spoons
- Standard muffin tin
Method:
- Preheat oven to 350° F.
- Add the eggs, heavy cream, kosher salt, and freshly cracked black pepper to a blender. Blitz briefly until completely emulsified and smooth.
- Prepare the muffin tins by spraying them lightly with cooking spray.
- Add a small amount of grated cheese to the bottom of each muffin cup as well as any other filling ingredients you’d like.
- Divide the egg and heavy cream mixture into the muffin tins over the filling.
- Bake for 20 minutes or until set. Let cool before removing the quiches from the muffin tin.
- Store in the fridge in a well-sealed container for up to a week or freeze for up to three months.
